Workout Description

Movements

• Toes-to-Bar
• Air Squat
• Row

Benchmark Notes

This is a 30-minute AMRAP with 4 movements per round. Movement analysis: Ring Pull-Ups (5 reps × 2.5 sec/rep = 12.5 sec fresh, scales to 15-20 sec with fatigue), Toes Through Rings (10 reps × 2 sec/rep = 20 sec fresh, scales to 25-30 sec), Squats to Med Ball (15 reps × 1.5 sec/rep = 22.5 sec fresh, scales to 25-30 sec), Calorie Row (20/14 cal = 25-35 sec fresh, scales to 35-50 sec). Round 1-2: ~80-90 sec/round (1.0x multiplier). Round 3-4: ~90-100 sec/round (1.1-1.2x fatigue). Round 5-6: ~100-110 sec/round (1.2-1.3x fatigue). Round 7-8: ~110-130 sec/round (1.3-1.5x fatigue). Round 9+: ~130-160 sec/round (1.5-2.0x fatigue). Transitions between movements: 3-6 sec each (12-24 sec total per round). Set breaking becomes significant after round 4-5, adding 10-20 sec per round for pull-ups and toes-to-rings. Elite athletes (L10) complete ~10.5+ rounds maintaining sub-90 sec rounds longer. Average CrossFitters (L5) complete ~6.5 rounds with significant slowdown after round 4. Beginners (L1-L2) complete 3.5-4.25 rounds with frequent breaks and longer transitions.